Updated 11-15-2015: Updated the planche section with feet elevated planche leans… that is really the number one exercise ever. I also made it more clear that this routine is 3x a week.

Updated 9-8-2015: Moved Human Flag training to skill work cause it was simply too much work fitting it in after being toast from the levers. Flags are more fun to train as skill work anyway, just like handstands when you’re fresh.

Updated 1-13-2015: Previous Announcement: I’ve been using a different routine that I’ve been perfecting over the year. It’s a straight arm/bent arm split and generally a bit more advanced, but I love it, so keep an eye out for that. I’ll update here as well with the new link when it’s out. And now, for the updates to this routine:

Added this tuck pop-up exercise to muscle up section, helpful for gaining strength specifically for the transition of a bar muscle up.

Updated 11-7-2014: MU being moved to skill section, because… If you could muscle up, treat it as skill work until you could do many reps of it. Only when you could do several of them easily should it become part of your strength training. That’s what I did for many months because i could only do them if I was super fresh when I first started. I limited myself to just 1-3 muscle ups for MONTHS to increase the confidence and only did it when I was fresh before moving onto other things.

I also added forward roll on rings and kip up to support as other things you could work on in regards to skill work if you have the muscle up on the rings.

Updated 10-16-2014: Spruced up OACU section to basically tell you that if you haven’t mastered muscle ups and back lever, you have no business doing eccentric OACU’s yet because OACU’s are really hard on the elbow, and BL/MU will strengthen them, so get your priorities in order.

Updated 10-1-2014: Added Cat/Cow (10-20reps) to the warmup section. I’ve been doing scapular shrugs and then cat cow naturally for a very long time, so I’m glad I finally made this part of the official routine and shared it with yall!

Updated 8-13-2014: Major update today… with a new video of me that helps replace the entire bodyline section!

I made this video so you could follow along with me and properly hold 5 bodyline drills, for one minute each, one after another with minimal rest!

Updated 8-1-2014: Spruced up the OAPU section. You don’t need to be doing wide push ups. They can hurt your shoulder. Diamond push ups are the way to go if you’re looking for something harder than usual push ups.

Updated 6-29-2014: I just released The Floreio Project. I highly recommend you implement a lot of the mobility work and skill work into your routine to keep things fun.

Updated 6-6-2014: I’ve been making videos… and well, the latest one was my tutorial video on how I achieved the pistol squat. So I am updating the links to that in the Legs Section. Here are the relevant new resources:

Updated 4-22-2014: Added RTO L-sit to the L-sit progressions. And it’s only in this video, at 24-seconds in, where you could see a PROPER, RTO-Lsit being performed. Everyone else is always doing an L-sit on the rings with the hands parallel or turning inwards. This is a phenomenal challenge to increase your L-sit compression ability. And remember, it’s not about lifting the legs higher and higher, but moreso about bringing them forward when you’re on the rings. A very strong RTO support must be had before trying this.

I decided to work on this RTO L-sit for now, because the Straddle L-sit is too difficult at my current flexibility level. But with the 90-day-splits-challenge coming along nicely, once I get closer to my middle splits, I will incorporate the Straddle-L into my personal workout.

Updated 4-16-2014: Updated Human Flag Section with a new video!

So for the longest time, I’ve been meaning to update the Human Flag section (under Pulling) because you guys have no idea what “Vertical Flag” means. Well, now you know! Because I uploaded a video featuring Paul Scott that explains one of the best ways for beginners to learn and build strength for it. Instead of kicking up to it uselessly, you use the parallel bars to get vertical and then lower down slowly. But first, I would recommend you get comfortable with just staying vertical and feeling what it’s like to hold that position with your arms and upper body because that’s what it’s going to take to do that before you get the lower legs involved. You’ll also note that I have a prerequisite of 3×5 wall HSPU’s for the flag, because the flag requires power in that same overhead position. Instead of being upside down, you’re sideways. And instead of pushing both arms up like you do in a handstand, you push the bottom arm and pull the top arm. Always remember to work both sides.

Updated 4-3-2014: In the handstand section, if you are proficient with stomach to wall handstands and are trying to work on your freestanding HS, I added this warm up recommended by Ryan of GMB: Warm up with frog jumps! More info here! It feels really good to do frog jumps as a good warm up for the wrists as well, after you have done the handstand wrist preparation.

Updated 3-31-2014: Added Stomach Vacuums to core section (under “core in general”). this works on the TVA muscle. it’s not really about sucking in the stomach, as much as it is about feeling the transverse abdominus (TVA) muscle contracting which is under your obliques. so before you “suck it in” put your hands on your obliques (sides of your abs) and if you don’t feel a contraction, you’re just sucking in your stomach and not contracting the TVA. work on feeling that part contract and you’ll be doing it right. you could hold your breath but don’t have to. there are many different ways of doing it. (bodybuilder method versus yogic method)

Updated 3-26-2014: Added L Russian Dips to the “All Kinds of Dips” section to increase your triceps strength! If you can’t do L-Dips (don’t worry, most people can’t right off the bat, then do tucked Russian Dips! It’s just like following the Forearm Dips and L-sit progressions!

Updated 3-19-2014: Excellent video on wrist prep/warm up for handstands. Use this as part of your warm up!

Finger Pulses

Palm Pulses

Side to Side Palm Rotations

Front Facing Elbow Rotations

Side to Side Wrist stretch (lean/push away)

Rear Facing Wrist stretch – palms down

Rear Facing Wrist stretch – palms up (star trek)

Rear Facing Elbow Rotations

Forward Facing, Lean Forward as much as possible

Updated 2-5-2014: updated the order of skill work: L-sit to HS to Support Holds because that’s what naturally happened anyway going from the warm up of the bodyline drills onto the skill work. removed the hangs from skill work and threw them in the supplemental section cause they just didn’t belong there.

Updated 1-30-2014: Have you attained a floor L-sit and Handstand and want more skills to work with? I will be adding a couple new arm balances in the skills section that are fun, such as…

This 2 minute video exemplifies the importance of the false grip for achieving your first bar muscle up.

It just goes to show, if you have been doing…

false grip bar dead hangs

chest-to-bar pull ups

deep dips of all sorts (single bar, parallel bar, forearm dips, etc)

But can’t do the bar muscle up… you’re probably missing the FLICK OF THE WRIST action. So by doing the false grip as the video shows, the wrists are already in the perfect position (and not to mention, it effectively makes your arms shorter).

Updated 12-18-2013: Major change: Choose a core exercise not only on Day 3, but on all the other days as well. Added a couple new epic exercises as well

The following compression exercises focus on the hip flexors such as the iliopsoas muscle group, which I consider more important for foundational trunk stability than the abs when it comes to handstands, L-sits etc.

Updated 12-2-2013: Added Archer Pull/Chin Ups to OACU progression. You could try getting in these on a low-bar and lowering down if you’ve never done it before, but it’s still a very advanced exercise, so it may be out of reach if you’re not close.

pdated 11-30-2013: Added a prerequisite for the Flag: 3×5 Wall Handstand Push ups. The flag is extremely challenging and it would help if you had a very strong overhead pressing ability and that’s exactly what the HSPU’s do (but upside down).

Updated 11-20-2013: Just a quick note on what to do with the bodyline drills.

For every single bodyline drill follow this sequence everytime: Flex the butt (this will set the hips into the neutral position and remove anterior or posterior pelvic tilt) and then flex the abs/core to LOCK that position. Now hold your bodyline. (Source)

After you have gotten proficient in the bodyline drills and you are very comfortable holding any of them for 1 minute, you don’t have to do them at the start of every workout anymore. Just do them once or twice a week to maintain your current level. Note that I didn’t say “once you reach 60 seconds.” I said once you get very comfortable with holding them for a minute.

Whether you’re holding plank, side plank, reverse plank, or any of the variations on your hands or forearms or with your feet elevated, the sequence is the same. Get in position, flex butt and then abs.

This is probably the most important in the Hollow Hold position so that when you go for Hollow Rocks, your lower back is rolling smoothly on the floor. (If you’re rocking and it feels lumpy or unsmooth, it means your lower back is arched and you’ve lost the hollow body and you should strive to rebrace the position.)

Next time you practice your handstands and support holds, do the same thing. Flex the butt and abs and see how that is reminiscent of the hollow body position.

Obviously you could flex a lot more muscles (like flex the inner thighs together and point the toes in handstand or whatever), but I just wanted to share that tiny tip about your INITIAL setup.

If you make it a habit to always do that sequence, it becomes automatic. Same for when you’re standing (stand straight, flex butt and you’ll feel the hips move, and then flex the abs to lock it).

Updated 11-4-2013: Added “Hang” section to Skill work, check it out. Changed “Dip Progression” title to “Dips of all kinds.”

Updated 11-3-2013: Added Baby Muscle Up to MU progression. With a low set of rings and your feet on the floor, go up into a muscle up.

Updated 10-22-2013: Added Cossack Squats to Leg Day, because I love how they feel. You could make them more difficult by holding weight in between your hands in front of your chest and keeping your back straight.

Updated 10-9-2013: Removed “Support Swings” from “Support Holds” cause they’re just two different animals. Now these are in the random skills section in the supplemental section.

Be careful to never increase intensity and volume simultaneously. That will eventually lead to certain injury.

The proper method is to increase intensity first and then later gradually increase volume to stabilize the strength gains. Before once again dropping volume, increasing intensity and beginning the microcycle again.

SSC is not for everyone, beginners especially will struggle with implementing it correctly.

SSC can however work quite extremely effectively; if you are an advanced enough athlete/coach to take advantage of it.

One reason for SSC with the FSPs is due to the fact that changing intensity is so difficult.

FSP are done before every workout, as a warmup thing. That’s why you’re doing sets for 50% of your max hold time, so they aren’t too taxing.

FBEs have the added variable of reps and the intensity is generally much easier to manage, a little shift here or there doesn’t magnify like it does in most FSPs. So since it’s so easy to add reps over time and most people have good instincts about when they are ready to fail, there is no special need to do an SSC.

Updated 10-5-2013: Day 3 has gotten reworked… I have added the option of Manna training and revised the “more pulling” suggestion. Instead of choosing one more vertical pull AND one horizontal pull, you could CHOOSE JUST ONE Vertical OR horizontal pull OR Manna progression. Manna training will take care of the extra exercise we need to balance out shoulder health because we need extension-work in extension/hyperextension and manna training fits the bill. If manna training is unavailable to you, then continue to at least choose a set of pulling exercise (vertical or horizontal, your choice).

Manna Training progressions added to day 3:

Manna Training Progressions

Reverse Plank while purposely setting feet back a couple inches (creates hyperextension in the wrists)

Are you trying to wonder why I’m making the changes I am? I’m following Overcoming Gravity’s suggestion for routine creation which includes:

Day 1: Vertical push upwards (HSPU) and downwards (Dips), as well as a horizontal push (push ups/dynamic and planche/static).

Day 2: Then one vertical pulling exercise downwards (pull ups/dynamic) as well as a horizontal pull (rows/dynamic and levers/static).

Day 3: Do manna OR add in another horizontal pulling exercise (rows/levers) OR vertical pulling exercise upwards

Updated 10-2-2013: Put new prerequisite for planche work: you must have a 60 second full L-sit before trying to work on the much more demanding planche work.

Updated 9-27-2013: Discovered these leg exercises from oneresult.com. Some of them are kinda cool. In the beginning doing 3×12 may not be possible, but in a couple weeks they may be too easy. That’s the only problem with them, as with most bodyweight leg workouts.

Updated 9-26-2013: Having trouble going from tuck planche to advanced tuck? ME TOO! I realized my back needed strengthening so I started adding in tripod headstand raises into my routine. These have been very good. So combine your planche training with Headstand Leg Raises (5×5) to strengthen back for upcoming advanced tuck. Start with tuck raises, then straddle, then pike raises.

Removed clapping pull ups progression because I personally am not enjoying them because explosive moves like this are very hard on the tendons. I don’t want to hurt myself or be the reason YOU hurt yourself trying it out either. If you really want to practice it, I am placing it at the end of the supplemental section.

Cleaned up the printer friendly doc!!! Now the pushing is all on one day and pulling is all on one day and day 3 is on the bottom corner with a more complete outline!

Updated 9-23-2013:Revamped dips section: made the progressions more robust. we have regular dips, elbow dips and leaning forward dips. these are the 3 bread and butter dips. to make the elbow dips harder, do russian dips where you basically go back onto your triceps.

Extended support hold progression to include more challenging things such as: pb support swings and rings support swings (note that “support swings” are different than “swinging support holds”)

For printer friendly version: added in new area where you could pencil in more skills of your choice for maximum spice/fun in your routine. If time is aplenty and you want to do more skill work, here’s a typical gymnasts routine.

Some recommendation for reaching goals faster: For greater efficiency, stick to the same goals for a few weeks and then when you reach your goal, switch to different goals and simply maintain your previous goals. For example, for vertical pushing, you have the option of working on dip progressions or handstand push up progressions… choose a formidable goal in the dip progressions (such as russian tricep dips) and stick to ALL the dips in that section to get there until you have a solid 5×5 (or better) of russian dips down. Then switch to HSPU goals and maintain your russian dips 5×5 status. Otherwise you spread yourself too thin, that’s what I’ve noticed.

In the background, I’m experimenting with building up my foundational strength to 5×15 FOR COMPLETE MASTERY instead of 3×12 before progressing forward. Then for the really-tough stuff, to focus on 3×12 or 5×5. We’ll see what happens or if that will impress me enough to make changes. Also, I’m thinking of adding in a Core section to be included everyday.

Updated 9-18-2013: Added Sprinting to Legs day as it’s excellent for building up power in the legs. Also created a wrist-friendly workout routine in case they need a rest.

Instead of just going for 3 sets of 5-8 reps… shoot for 3 sets of 12 reps, because that is really the minimum one should be able to do anyway before moving to the next progression to reduce the chance of injury.

Revised Printer friendly version to finally include some (compact) details for Day 3 (there were none before)

Added Falling Tower exercise. This is not the most intense ab exercise, but it could be! It’s also a nice active stretch for the quads. If it’s too easy for you, raise your arms up in the air for increased leverage.

Updated 9-10-2013: A word about goals because there are so many in this routine. Ido Portal says, “Aspire to push further one element and one element ONLY.”

Updated 9-9-2013: Added Russian Twists to Core section in Day 3. These are a good challenge to the obliques. Hold a weight with both hands to increase difficulty.

Update 9-5-2013: In the FL Supplemental Exercise section, added Weighted Pull Ups because they have great carry over to the FL and are a strong ticket to break through a plateau. If you don’t have a vest, use a book bag with books, sand, rocks, anything.

Update 9-3-2013: Revamped the Core section in Day 3 with the following changes:

Added Prerequisite “One Arm Plank” in the mushroom progression (Because if you can’t hold a one-arm-plank, front tappers are going to be no bueno).

Added Ab Wheel (Tutorial) to core section. For 10-15 bucks you get a gnarly exercise toy.

In the Supplemental section I added “Front Lever Supplemental Exercises” including Dragon Flags, Ice Cream Makers (start out tucked if you can’t do with straight legs) and Front Pulls to help you progress in the FL all the faster.

Update 8-29-2013: Added V-Ups to Day 3 (Core / Legs). Start in the hollow body position (legs, arms and shoulder blades off the ground) and bring both the legs and arms together. When you bring your arms up to your feet, lift your ENTIRE BACK (especially lower back) off the ground to reach the feet. Do NOT cheat by bringing your legs to your arms without lifting your lower back off the ground.

Update 8-24-2013: Added progression exercises for strengthening the fingers in the Supplemental section.

Added King Deadlifts to Leg Day. It’s very deceiving in how easy it looks but doing 3×12 is not as it requires some fine coordination.

Added One Arm Plank to OAPU section. This isometric exercise revealed a severe imbalance for me.

Update 8-13-2013: The planche progression section has been revamped. Thanks to this note by Ido Portal, it has come to my attention that Frog Stands don’t translate effectively toward Tuck Planches. Instead, theBand-Assisted Tuck Planche will get you there faster. I have also added Planche Lean as the first thing one should get used to before attempting PPPU’s. Also added Elevated Planche Leans. (Adding just a couple inches of elevation makes it dramatically harder, so start with small increases.) Note: the frog-stand and its variations have been moved to the bottom of the supplemental section.

In the Skill Work section, for Handstand Practice, I added the wall progressions and 3 tutorial videos. The first, dubbed “THE Handstand Tutorial” is by the RingFrat channel and is an extremely thorough video. The other two videos (#2, #3) are by Coach Carl from gymnasticswod. They both say the same thing in different ways.

Update 7-29-2013: Added “Bird Dog” to bodyline exercises. Also, the more advanced version is Bird Dog from Plank position. Work on building up the regular bird-dog before trying the plank version. (Funny aside: In Denmark they call them “Hitlerhunden” which means “The Hitlerdog”). Also, on the Dips (Rings) section, I added a videos (progressions and form check!) to help you transition between P-bar dips and ring dips as the difficulty increase is quite dramatic.

Update 7-28-2013:Add a “Pull to Inverted Hang” to your pulling routine for even more front lever dynamics. Follow the usual progression protocol: First get used to doing it while tucked, then advanced tuck, then with one leg straight, then finally, from a straight front lever position for ultimate badassery. In the video he does it from a L-hang position, which is yet another variation.

Update 7-21-2013:Add this “Seated Elevation” exercise to your L-sit progression exercises. Even if you’re not as flexible as the man in the video, bringing your legs as high as you can will still activate the core. Note how he rapidly brings the legs up and purposely lowers them slowly. That’s the key to making each rep count.

Update 7-17-2013:Added Casio watch recommendation in supplemental section to use as countdown timer to hit your isometric holds and rest times. This watch dramatically reduces any or all fuckarounditis.

Update 6-29-2013: Added False Grip Hang and Russian Dips to the Muscle Up Progressions. This should tremendously help build a much more solid foundation before trying strict or kipping muscle ups. More details here.

This is a 3-4x/week bodyweight training routine that allows you to build impressive (intermediate-level) strength with minimal equipment. All you need is the floor and a pull up bar for most exercises. If you have a pair of wood gymnastics rings, you could do even more!

Once you get your first MU, there is a want to do many of them as possible. Resist the temptation. Bad form leads to terrible elbow/shoulder overuse injuries. There’s a reason why this is in red. Elbow overuse is a BIG problem in the CrossFit/Gymnastics world. Tendonitis creates a cascade of problems. Trust.

Strict Muscle Up (treat this as skill work until you could do many of them)

2B. Horizontal Pulling (Choose one progression from the rows, one from the FL, one from the BL and do 3 sets of 12 reps or 60sec of aggregate time)

Troubleshooting: If the document looks like it splits into 3 pages, it should actually be just 2 when you go to actually print it when it produces a PDF version.

ProTip: Print page 1 only. Then feed the page back in your printer and print page 2 on the other side. Fold it up, keep it in your pocket and wham bam, you’re ready to hit the floor! Also, make sure you jot down your progress in the margins! Write down how long you were able to hold everything, how many sets/reps you were able to do, and any other notes so you can see how quickly you’re progressing!

ProTip #2: Highlight the progression exercises you are working on to make it super obvious what you have to work on that day. Then when you move onto a new progression, highlight that. So you’re always just paying attention to getting strongest with the lowest-highlighted-exercise.

Supplemental Info and FAQ

Click here to expand

Question: Do I do ALL the warm ups in the beginning? Do I do all of the skill work? And for the day-specific exercises, do I do all of the exercises or just a few?

Answer: At the start of every workout, go through ALL of the warm ups. Then do all the skill work (basically choose one support hold you’re comfortable with holding and one L-sit progression you’re comfortable with holding for up to 60s before moving onto the harder ones). And if you can do handstands or practice them in anyway, do those after the L-sits. All that should take about 15-20 minutes and should be done at the start of EVERY workout. Then focus on the day 1, 2 or 3 exercises depending on what day it is. Day 2 is a lot of pulling exercises, too many to do in a day, so it’s unlikely you’re going to be able to do one progression exercise from every single goal available there. That’s why day 3 asks you to choose pulling exercises you haven’t done from day 2 to pick up the slack.

Easy way to reduce fuckarounditis (measure your hold times and more!)

I just bought this Casio watch because it is inexpensive and has a countdown timer I could use to hit my isometric holds. This watch dramatically reduces any or all fuckarounditis. This way I don’t have to fiddle with my phone or anything cumbersome. The countdown feature is actually really cool because I could set it to 1 minute and then when the alarm goes off I have it set so that it automatically restarts the counter again. So after I hold something, I could easily know when I’ve had 1 or 2 minutes of rest and it’s time to do the next set. This is just so practical and actually ends up making my workouts super efficient.

As you progress, the easier variations become part of your warm up

The hardest variation you can do are your work sets (3×8 or 3x30s). As you progress, the easier ones will become single warm up sets! I would encourage you to perform high reps to increase blood flow to these areas. Each position or movement works and emphasizes different muscles, so you really do need to do those warm up sets to keep your body balanced and healthy. A great example are the pull up and dip variations. Each of those variations work very different muscles and just one set of each as a warm up to the work sets is enough to maintain your musculature and motor patterns. It also happens to be a great way to build up work capacity!

Of Great Magnitude, Understanding REST DAYS and DELOAD WEEKS

Recommended For Getting Comfy with Rings

Beginners Basic Ring Workouts: This excellent video shows you how to increase grip strength, understand how to do the inverted hang in a hollow body position, pull ups and then how to combine them all. An inverted hang is something I take for granted but you shouldn’t if you can’t hold one for a long period of time.

The German Hang (aka Skin the Cat/360 Pulls) is a rudimentary rings exercise that gets you comfortable with the levers and it’s an incredible chest and shoulder stretch. Every week you come back to this stretch, your shoulders and chest will open up more and more. You must learn to relax in this position. Eventually it could be done with straight legs and arms to mimic the transitions of going in and out of a back/front lever.

What about Stretching?

Stretching is EXTREMELY important. Not just because being limber helps you progress even faster, but it also FEELS SO GOOD! For me, personally, I recommend you simply follow some yoga videos! That’s what I do anyway.

Reps/Set

Objective

Reps/Set

Time

% Range

Maximal Strength

1-3

4-10sec

85-100%

Strength

4-6

10-20sec

75-85%

Hypertrophy

8-12

20-45sec

60-75%

Endurance

15+

45+sec

<60%

We choose 3 sets of 5-8 reps because it’s the best compromise between gaining strength, neural adaptation and hypertrophy (gaining muscle mass). What else do you take away from the above table? If you want to break through a plateau, even just three sets of 1-3 slow, sustained reps will make you stronger than before. Do it only if you can hold proper form. (3 sets x 1-3 reps)

Isometric Holds

If you want to advance beyond the catch-all 60 second holds, then you can modify the workout further. Honestly the 60 second holds work very well but if you’ve gotten very strong and your time is limited so your workouts are running too long, then you may want to look at this following table taken from eshlows website on how long to hold your isometrics.

Max Hold

Hold Time Range

Sets

Total Range

26s-33s

16s-20s

3-4

60s-76s

19s-25s

12s-16s

4-5

52s-65s

13s-18s

9s-12s

4-5

45s-60s

8s-12s

6s-8s

5-6

36s-48s

Understanding the table: The maximum amount of time you could hold a move is the “max hold.” For example, if the maximum amount of time you could hold a move is 20 seconds, that falls in the second row that says “19s-25s” max hold. So, instead of holding a move for 20 seconds until failure, do 4-5 sets of 12s-16s holds. The benefit of not holding a move until failure is that it limits neural fatigue which increases rest and recovery time!

Front Lever Supplemental Exercises

The following exercises have great carry over and overlap to helping you achieve the front lever. Use them along with your FL progression work. Also, some FL tips by Ido Portal.

Ice Cream Makers (start out tucked if you can’t do with straight legs; add ankle weights if it’s too easy)

Slackline Specific Exercises

Warning: these put extreme amounts of tension on muscles and tendons that have NEVER been asked to work under unique demands like this so if you could only hold a move for 1 second, do NOT try to go for longer! Rest and repeat later in the week. Trust me, these slackline moves are absolute destruction on the stabilizer muscles, akin to the rings, but I even more due to the very powerful tension rebound!

Last but not least, like I said before, if you’re interested in a superior training routine, I have created this Rings-oriented Bodyweight training routine. Instead of a push/pull split, it’s a straight arm/bent arm split which I enjoy much more thoroughly. It is much more comprehensive in detail, progressions, info and layout and what I personally practice and update regularly.

Rest is very individual. Months ago, I used to rest between bodyline drills. These days I tend to go straight through them nonstop EXCEPT for the hollow rocks and reverse rocks. Those are much more challenging so I rest a bit to get everything I can out of it. And yes I do the BD business, I love that stuff (why do you ask?).

If the L-sit exercises are very difficult, then they are considered strength work (not skill work yet), and so you may not want to include them everyday (because it can be fatiguing). Eventually though, as you get comfortable with the L-sit, you’ll be able to do it every time.

James Fishwick

Oh, I was asking if, in a single warm-up, do you perform the standard BDs AND the Plank BDs? Or do you just do the Plank BDs? Similarly, would I do both hollow hold AND hollow rocks in one warm-up? Or just the later?

I’m trying to advance from 3×20 L-sits to 2×30 and I’m finding that its hard to progress for some reason. I’m doing L-sit work every workout. Beneficial to maybe not do it every time?

Pretty much. If you’re becoming hella strong, you could probably squeeze 4 times a week, but you must make sure you’re getting enough rest, sleep and nutrition. The problem with overtraining is usually associated also with under-resting. Find ways to squeeze solid naps in through the week. 😉

Abteen

Pretty stupid question, but when you say one progression, do you mean to either pick (e.x) one arm progressions, or planche progressions. Or one step from each?

Not a stupid question at all! Thanks for asking it because it is likely there will be others wondering the same thing.

Let’s look at Day 1 for example. It says…

“Ver­ti­cal Push­ing Exer­cises (Choose one pro­gres­sion and do 3 sets of 5–8 reps)”…

Your options below that are Dips and Handstand Push Up progressions.

Choose ONE exercise from the Dips section and choose ONE exercise from the HS-Push-Up section. Start with the FIRST thing listed if you are unsure of your capabilities and go for 3×8 of it (or a 60s hold if it’s an isometric move).

If you have any other questions, feel free.

Abteen

Thayt was the only thing I was confused about, thanks for clearing up. Awesome guide, by the way.

Abteen

Sorry for another question, but what is the best pace to do these exercises for strength and hypertrophy? Fast, or slow like it says in convict conditioning?

I generally prefer everything to be on the slower side, especially on the eccentric portion of the exercise. This is what truly strengthens you because the eccentric contraction is the one that causes the most microtrauma. Also, use this slow pace to always, and I mean always, do whatever you’re doing with perfect form.

could you elaborate a bit more in the L-sit progression? for how long should I hold a progression in order to move up? . and those 5-10 mins, would it be just in one progression? if so, how do I build up? holding it up and then resting, holding it up and the resting, or fast reps.

Sorry for the confusion, I totally get the support holds and handstand, I just don´t get the 5-10 min L-sit practice.

In the L-sit progression, with the hanging leg raises, progress after you’re able to do a solid 3 sets of 10 reps. The progression exercises afterwards are all isometric holds. Shoot for a solid hold time of 60 seconds before progressing to the next exercise. Give yourself 5-10 minutes for the L-sit and handstand practice (with rest breaks included). And yes it would be for just one progression.

>if so, how do I build up? holding it up and then resting, holding it up and the resting, or fast reps.

If you could hold up a move for only 20 seconds before failure, then try to hold it for a few seconds shorter than failure, so try to hold it for 15 seconds. Then rest for 1-2 minutes. Repeat that 4 times so you spend a total of 60 seconds holding that. Eventually, you’ll be able to hold it for 60 seconds all in one go. When you’re able to do that, you’re ready to try the next progression.

AJ

why does it say in the reddit faq your routine is not for beginners when its actually pretty much the same as the reddit beginner routine but split up which means less volume? and is there a reason l-sits should be done before handstands? thx

Can you do 3 sets of 10 reps of all of those exercises? (or a 60 sec hold for the tucked levers/flag?)

If you can, then great! But most beginners can’t. (Some people can’t even do a SINGLE dip or chest-to-bar pull up.)

If this is easy for you, then it’s easy for you. But this isn’t easy for most people.
Everything gets quite challenging by the 2nd progression exercise
for most of the listed goals, especially if one is using the rings.

And there’s no particular reason why L-sits are placed before handstands. Honestly you could do the Handstands immediately after the bodyline drills if you feel your core is completely warmed. The psoas muscle, for examle, is a deep core muscle that controls the back of your lower trunk and it must be awakened when trying to hold a handstand properly. So if you feel your core is firing on all cylinders, then go for it whenever. Hope that helps.

AJ

thx for the reply!

its true your endgoals are quite ambitious. the reason i thought it was similar to reddit beginner routine is the basic 2 push/2 pull + leg approach.the difference is mostly that here you have a whole plan with endgoals laid out whereas in reddit routine it only says do 2push/2pull+ legs and try to progress.if u try to constantly progress ofc there are some similarities because for example doing handstands,lsits etc+ ring dips+ chest to bar pullups+ring rows+one arm pushups +pistols 3 times a week like i do currently also would formally be ‘beginner routine’. the main difference being, yours is split up and not all done on one day so i just didnt get it why your plan is more difficult.sorry if i came across as offensive, i really didnt mean to.im just trying to decide which plan to follow;) another question, if you dont mind:are you a doctor or something?you seem to have quite some knowledge regarding anatomy and physiology! anyway, great website, definitely a new favourite.keep up the great work.thx

Hey there! Not offensive whatsoever. I’m not an MD, although I wanted to be one, maybe in another life. (I’m studying to be a registered nurse at the moment and am absolutely fascinated by all things anatomy/physio/kinesiology.)

AJ

my last reply got deleted so here goes againl. my last questions, ill be quiet then:p
1. i just realized after moving to one arm pushups that if i do them to failure ill still be able to do normal pushups afterwards. do you think this means bad form and i should take a step back? i dont want to risl imbalances, ie not training chest properly.
2. when (and why) do you think it would be beneficial to change from a full body routine every other day to a split programming like yours?
3. do you alternate lets say dip and hspu progression or just do one and leave the other completely? i would like to progress in both but dont know how to avoid too much volume.
thanks much and good luck (also with your future job as RN. almost became one myself:)

1. It’s normal to be able to do an easier variation of an exercise after doing a harder one, so I don’t think there’s anything wrong with being able to do normal push ups after one armed ones. Sounds quite normal.

2. The only reason I changed to a split routine was because I wanted more structure in my life. A year ago, a full body routine was fine, but nowadays, I can’t do a full body routine 4x a week without getting burned out too fast. The split programming basically allows me to recover faster.

3.When it comes to pushing, I tend to do all of them all in one day (“day 1”).. but if it’s becoming a bit excessive, then just alternate! I think alternating is a great idea. Sometimes I can’t always fit all the pulling exercises on day 2 and 3, but I will make sure to do the ones I skipped out in the next cycle. Whatever you can do to keep hitting the body in new ways will make you progress efficiently. So keep playing around and as always, have fun! You’re bound to progress if you simply keep on trying 3×8’s of everything.

AJ

thank you very much. especially for reminding me that its about the fun mostly.i tend to forget that and get stuck in paralysis by analysis. again, thx for all the help. should i ever be in your area ill buy you a beer:D

You could try two chairs and put your hands flat on them. Also you could use them for dips. It may help if the chairs are taller like bar stool chairs if you are tall. There is also definitely overlap involved with the L-sit-work. When you press your hands against the floor and lift your butt off and the shoulders down, away from the ears, it’s using the same muscles involved in the support hold on the parallel bar. If anybody else reading this has any suggestion please feel free to offer Shin some advice.

Shin

Thank you for the fast reply! 🙂 I’m starting this training today.

banana

can’t see Support Hold (P Bar) anymore

Martin

Hi,
the picture of Foot Supported L-Sit is wrong.

Greets

war_hamster

Do you see anything wrong with doing push/pull/legs (2 exercises per, 1 from each progression) every other day? I work 11p-7a and usually workout whenever I wake up, so I think I’m getting enough rest.

Thanks for this workout! I feel so much better doing this instead of the weight room all the time. I’m noticing real functional improvements, not just size, and that helps a lot in my job.

You could totally do a full body workout instead of a split. The split is recommended for people who are not beginners anymore and are not progressing as fast, which is why I created it in the first place.

James Fishwick

Didn’t the bodyline drills used to go up to 3 minutes? Is there a reason to just keep these to 60 sec?

Yes they did used to be, but that was boring as shit. If you want to practice each one for up to 3 minutes, be my guest, but after a minute, it’s more-so just about endurance rather than strength, so it’s a waste of time for me.

This is a living document, being updated all the time. If you haven’t reprinted the printer-friendly version I would recommend you do that as well as it’s much more clean and improved.

Ryan

How many days a week is this for? Do you workout 3 days in row and the rest a day and start again on day 1? Or do you do every other day?

Everybody is different. I don’t know how many days a week is right for you. Things like age, stress, genetics, diet, sleep and so forth all affect ones recovery rate. I personally do it around every other day.

Frost

Two questions.
1. How many reps do you recommend for the core exercises and how many of them should I do each day?

1. I build them up to 3×12. If 3×12 is too easy, go to the harder variation. (Tuck ups to saddle ups to v-ups… if you could do 3×12 toes to bar, add ankle weights or wear heavy shoes and do them, etc)

2. The sets are 3×12 now because this is a document that’s constantly being updated and initially it was 3×8 but I didn’t like that because 3×12 helped bridge the gaps much more better between progressions. I’ve even gone up to 5×12 personally for some things like parallel bar dips to make the transition into ring dips more fluid.

ivan

Hello everybody. First of all, Antranik you re the man. I have not seen anything like this detailed on the web.
One question – stupid maybe but i am confused. Is is not the the goal should be a lot of pushups and pullups. If i follow this routine so 2x a week for example pullups equals= 3×12 pullups pull day and leg-pull day again 3×12 pullups. It is 72 pullups a week. Is that too little for an middle level?

Thank you and once again sorry if this is stupid question..

Best,take care.

Ivan

Ivan

Hello Antranik. I dont know did you answer me or? thnx for the help.

also, i used to do (before i found you site 🙂 ) a 5 day split which was very exausting (no rest, feeling lousy all week). but i used to have biceps/triceps day, back/chest, legs/shoulders, full body, core/abs day. does your routine cover everything? thnx my friend. Best,

Yes this routine covers everything. If you follow all the horizontal/vertical pulling/pushing, then you’re all set.

ivan

Once again, thnx very much. Glad to found someone who wants to help others. Lot of experts out there with bunch of you tube videos and very little help for people who are new in bodyweight.

Best

ivan

Hello once again 🙂 i have one question regarding fat loss. I lost 47 kg in 7 months with swiming 3 times a week/boxing 3 times a week/calorie deficit (a big one). after that i immidiatly started calisthenics (not seriusly ), a after i while i got hooked on it so it has become my passion for the last year (maybe little less). so, here comes my question. i got to the point where i was 81 kg on 191 cm tall, my back developed, ass was smaller 5 x, biceps started to pop out but still have enormous amount of fat on my lower belly and chest (a lot on the chest). I think it is not gyno, but i don get it how so much fat on 81 kg (used to be 128) and 191 cm tall? it is really frustrating because i did a lot of cardio practice and muscle resistance practice – my diet was perfect.. just dont get it…thnx very much.

ivan

a new question.

for example, at the moment i am doing inclined one arm pushup (on the chair), goal is to get 3 x 12 on each arm right?

The goal should not be “a lot” of push ups and pull ups. The goal is to build yourself up to 3×12 of the current progression you are at and then move to a harder variation. So if you could do 3×12 chest to bar pull ups, then it’s time to move on to L Pull Ups. Following the routine 2-3x a week is perfect.

ivan

Thank you friend for your answer.

Best

Nick

Maybe I missed it somewhere above (or in the comments), but is the idea to do the bodyline and skillwork pregressions as a warmup before each day (push, pull, and legs)??

In regards to order of exercises, it’s really up to you. Whatever has more priority for you to get better at, do those earlier so you are more fresh. As far as the ganglion cyst, I haven’t had one so I am not sure.

Alicia

With the manna prerequisite being Advanced Floor L-sit for 30+seconds. (advanced meaning, flat back, no rounding, hips forward), is that feet off the ground? Or can you start this progression while you still only have your L-sit with feet on the ground? Thanks!

It should be with the feet off the ground. And also, I am going to update that to a 10-second Advanced floor L-sit, cause 30 is too high of a standard for no reason. The advanced version is hard as hell!

Zempire

Have you calculated at all how many calories the average workout (based on this list) are burnt?

Nah, that is quite impossible to do unless you use a heart monitor, and it would be dependent entirely on ones own height/weight/gender, and even then, it’s not very accurate. If you need a ball-park figure, just put 300 calories.

Supersegi

Thank you very much for this amazing article! so for you, only one push session was enough work?

Thanks for the reply – I was doing a full-body 3x/week and now only doing each body part once a week feels like not enough neursynaptical facilitation for getting better at movement/learning certain skills to me. So you really only train certain moves once a week, 3 sets?

If you were progressing fine with the 3x/week full body workout, you should go back to that. When you get to more advanced levels of strength, you will reach a point where you find yourself not able to progress… and if you keep at it to make sure it’s not a temporary plateau and you’re still not progressing, then it’s time to switch to a split. Whether you do this routine 3x a week or more depends on your recovery rate, that’s why it’s not specifically mentioned, but I personally found great results doing it 3-4x a week.

Supersegi

Thank you very much man! Do you think the following would be working as well since I want to improve my running as well:

1) Running + yoga

2) push+core

3) running + yoga

4) pull + core

5) running + yoga

6) rest

7) rest

Do you think its worth trying that or should I just do full-body when I only train strength two times/week?

I love the yoga after running, that’s going to be amazing. Try the full-body 2x a week instead of the split for now. Keep a track of your numbers (sets/reps/hold times) and see if you are improving over the weeks. Also, if you need more rest, take it! No reason to risk injury or anything like that if any joints are feeling funky. 🙂

Supersegi

Thanks so much!

René

Hi! I am uncertain about the programming.
Are the exercieses performed in a circuit?
1A -> 1B -> 1C -> Rest
or
3x 1A+Rest
3x 1B+Rest
3x 1C+Rest

But if you really want to do it like your first example, you could, except I would rest in between the exercises to work the exercises “evenly.” And I would start with just pairing two exercises rather than 3 if you do. Hope that helps.

KDH

I am unclear as to how many exercises in each “A”, “B”, “C” to do per day? 3×12 is indicated which typically means 3 sets of 12 reps each. For instance, if A,B, & C are done on Day 1 using the traditional 3 sets x12 reps, that would be 26 exercises (well 27 if ONE core exercises is included but let’s just say A,B) exercises x 12 reps each x 3 sets..for a total of 936 reps!!! That is too much for a beginner. Am I missing something? Thanks in advance.

You do only the progression exercise you are at. Not ALL of them in the list.

KDH

I kept digging and found it in the printer
friendly version. thanks

ffghhhhhh

should i be trying to do 12reps on each arm for the towel pullups before i advance to archer pullups?

Crisis_Wombat

With the pull/chin ups, what sort of grip do you prefer? I started with only palms towards me then started to do palm away as well as one palm towards/one away but I would do only one set of each (ex. //set #1 – palms towards// set #2 – right palm away, left towards // set #3 – right palm towards, left palm away). If I want to do different grips, do I have to do three sets of each grip I want? Or can I combine like I had been doing?

Thank you very much for sharing these resources that you’ve put a lot of effort into. I have really enjoyed this workout! I have had big changes in my body over the past 8 months while I’ve done your workout.

I prefer pull up (palm away) because it’s harder, but chin up grip has its merits too, such as strengthening the biceps. I would just stick to one grip for 3 sets for the day so at least you work on one thing solid rather than many things half-assed. Hope that helps! (And glad to hear you like it! I’ll be posting a new routine soon this week)

Sponge bob

Could you do the push pull legs twice a week, so you work out 6 days a week?
And would 3 sets of planche leans and 2 of tuck, advance tuck straddle be a good idea?
Could I do handstand training in the morning as well, gradually building up work capacity?
I am not overly interested in hypertropy, so I think moving on when I get to 5×5 or 3×8 would be enough? How is this?

Tom

hi, Tnx for the workout!
I wanted to ask how can I incorporate this split with rock climbing sessions and still get a sufficient rest?

First, let go of the concept of having to cram this routine into a “week.” A week is just a made up construct that represents 7 days. There is no need to HAVE TO cram in 3 strength-training sessions AND rock climbing sessions (which is strength/endurance as well) into a week. So simply, add more rest days in between sessions. You don’t lose any strength by resting longer between strength-sessions. In fact, I don’t think I’ve met anybody who hasn’t gotten stronger after a deload-week. On rest days you could focus on basic mobility/flexibility and movement and/or cardio of your choice.

Martin

I’m not able to expand the strength part? What’s wrong?

AJ

Hi Antranik,

First of all great routine, really appreciate the effort that’s gone into it. I have a question about progressing on some of the movements that are done in sets. If for example I can do 3×12 perfect form diamond pushups so I move on to decline diamond pushups but I can only do 10 then 8 then 4 or something similar, do I just leave it at failure and try to improve next time or do I take breaks until I have completed 36 total say 6×6 or somthing similar?

Thanks,

AJ

johnny

First of all, thanks for this workout!

If I had to split up your routine in, let’s say, push – pull – legs with 2 exercises per, 1 from each progression but would do the skill work every day would that be too much skill work?

Thx Antranik. But why have you removed it from the main program to a seperate page?Is it no longer a part of the main training regime? Is it just a bytraing workout, that I shouldnt incorporate in the 3-day a week schedule?

Hello, I have couple of questions regarding the exercises:
1. Does L-sits really count as a skill work rather than strength work, I can do it for couple of seconds normally but if I do it after all the bodyline drills I can barely hold the tuck version and it does seem like it takes its toll on the body, so again, is it really a skill that I should be doing before my strength workout?
2.the bodyline drills should be done without any breaks or should I rest after each one for x amount of time? If so for how long? I tried maxing my time for each drill and going to the next but the results were bad compared to doing an average time for every different hold.
3. Can I try exercises before I reached the minimum requirement or is it a strict NO? like the planch
4.when It comes to different hold like front lever back lever planche etc… should they be done first before the actual dynamic pull-upspush-ups or they can be done in every order?
5.when it comes to holds in general whether L-sit or a front lever, what should be the rest intervals before every try?
6. If the program is not balanced 100% in case of pushingpulling and goes in a ratio of 3 vs 4 etc..is it really bad or it’s ok? for me a front lever tuck counts as a pulling exercise for example even though it’s static, am I wrong to assume that?
7. If I train 4 times a week with pullpush split does working on skills which means hand-stands and L-seats 4 times a week is fine or is it too much for the body?
8. Does doing dips and push-ups on the same workout puts a lot of pressure on the shoulders, should I split it between workouts?
p.s:Sorry for my bad English and all the questions, It’s not my native language and I Just want to be sure I’m doing this correctly

No this is completely different. It’s a bit more advanced. If you’re a beginner you would have faster success with the routine on r/bodyweightfitness. 😉

Mario Vivanco

First of all, thank you so much for this amazing guide.

My question is: I do Crossfit around 3-4 times a week for general strength and conditioning, but mostly because I have fun doing it. Having said that, I want to get stronger to be able to do more difficult movements (muscle ups, levers, planche, etc.) I’ve found that to progress to those goals doing Crossfit exclusively is too slow. How would you recommend using this guide in combination with normal CF training? For example, would it be advisable to do CF and this strength program on the same day?

That depends on what you do during a CF session. In general, the effort expelled during a CF class is going to leave you burnt out from doing any meaningful (read: productive) strength training. I would start by replacing 1 or 2 of the CF sessions with a specific strength-training routine where you work on your own goals on your own (or with the coach there, idk if that works). Doing this routine AND a CF session on the same day would be putting too much risk for injury.

Minjun

Do I do day 1,2, and 3 consecutively or do I go day 1, rest day, day 2, rest day, day 3, rest day?

2. If for me it is enough to do 3×8 reps to make progress is it ok, or I have to do 3×12? (I am used to do 3×8 from recommended routine from reddit and 3×8 was ok. It is all just about “make transition more fluid” or there are also some endurance/ hypertrophy advantages in 3×12?

3. In some moment this plan starts to covers recommended routine from reddit, When I am able to do 3×8 ring dips, 3×8 pull ups, ring push ups (and so on) shouldn’t i change plan to yours? I can see here we have more mid-steps for example in dips.

1. Prerequisite before Rings anything should be a 60sec RTO Support Hold… then RTO tucked L-sit, then RTO L-sit.

2. 3×8 is fine. 3×12 may be useful to go back to bridge the gap for harder exercises.

3. it’s up to you what your goals are and if my routine matches the things you want to learn, or you could modify and make your own eventually!

mimi

Hi Antranik! Thank you for the wonderful article. One of the videos above is not public, the ‘PB Regular Dips’ from Day 1A.

Martin

Hello i would like to ask you aout L.sit cycle . You wrote in steady state cycle :You could apply steady state cycles to L-sits, straddle-L’s, and handstands but those moves are not as stressful on the connective tissue compared to the levers and planche……i undertand it that i can progress guicker and add hold seconds or cut the rest time or add ankle weight( it is only idea) for example every 4 weeks no 8-12 weeks ? 🙂

3. I can hold an L sit for 20 secs, what do you suggest ? Progressing to increase the hold duration and then move to the straddle L sit or move on to the straddle L sit right away?

Zakaria

1. Should core be trained with legs only or on all training days?

2. Should the lever exercises be practised with skills ?

3. I can hold an L sit for 20 secs, do you suggest progressing to the straddle L sit and V sit or increase the hold time first on my L -sit?

Thanks in advance

Nitzan Levi

Hey,
1. In this advanced routine you train core with legs. Some people prefer to train every day or every other day, it’s up to you.
2. They are mostly skill work, but they are hard. Better do them on their day unless you train specifically to get the BL or FL.
3. I recommend increasing L-Sit time up to 45 sec or so. Focus on good steady form.
In addition I would do supplement leg compression work on floor or bar. Focus on those hips. Stretch 2-3 times a week / Yoga / whatever. GL !

hasankhan07

I have made a log sheet of this bodyweight routine. Feel free to download and edit.

3. What i should do for improving transition from hang to “up” move in L-sit pull-ups?

3. Chest-to-bar Pull/Chin ups movie is private.

Nitzan Levi

Hey Damian, I got you.
1. Not important. Try them out, see what you feel comfortable with and go with that.
2. Again, not important. IMO you can try them out and alternate between them, just make sure you focus on compression.
3. I didn’t understand the question but basically you have a normal pull up, same muscles, with legs compressions for increased difficulty. Work them both separately and then combine them.
4. There are many vids on youtube, simply pull yourself explosively until you pass your neck and reach chest or lower, if possible. It will be a lot of effort if you just try them out, I recommend keeping it low on reps (up to 5), and do as many sets as you can without dying on the bar, let’s say 2-4 sets. Increase sets up to 3-4 before going lower or keep sets and reps and go lower each time.
GL.

caue cardoso

Antranik, my question regards to flexibility. If you do skillwork+strenght 3x/week, how often do you stretch? every morning a limbering session and 1 or 2 sessions with demanding stretches? thank you so much, your blog is awesome

Trevor Rickert

Would it be ok to do this routine 3 days in a row, than 2 rest days and repeat (5 days a week)? Or is it really recommended to spread it out 3/4 days in a week? I would prefer 5 days in a week if it is ok.

Trevor Rickert

To further explain would it be ok to do it like this. Day 1: Push / Day 2: Pull / Day 3: Legs/Core / Day 5: Rest / Day 6: Rest repeat?

You could try it and see how your body responds. It’s possible the body will not be fully recovered in between sessions since these are compound exercises. (Pulling exercises invariably will use some pushing muscles and vice versa.) So for that reason I like to have a day of rest in between. But I would say give it a try and see if you’re recovering fast enough.

Really?

I am curious about the Rings Wide Push-up. It seems to deviate from the form (elbows flared etc.) that is generally recommended for push-ups. Is there a reason to do it that way and not simply skip to the regular Rings Push-up?

You could do Push -> Legs -> Pull if you wish to give your upper body more time to recover!

David K

Hi Antranik, excellent stuff. I have practiced yoga for a long time but have only just started doing body weight exercises. I am in my 40s. I can do many of the skills, L – sit 30 seconds, tuck planche 30 seconds, stradle press to handstand, floor lever, straight arm crow posture etc, basically yoga arm balances.
But, I have never done any strength conditioning so my strength is not great. Whenever I try to increase my strength by doing more pressups, pike push ups or pull ups I always get medial elbow tendonitis. Should I just take the strength exercises a lot slower ?

Could be a form issue. Post a form check video here of the offending exercises and I’ll give feedback.

David K

Will hold off on the offending exercises until my elbow is not sore. Its not very sore , I just don’t want it to get any worse. On the plus side, it makes my ashtanga yoga practice a bit different from normal, doing lots of stuff on my forearms instead of my hands. I will post up a link when I start doing the strength stuff again.

Generally speaking, are there any exercises you should be able to do before you even attempt pull ups ?

NS

Really like the program! Hopefully you can answer a few of my questions.

I am confused about the order; are these super sets? ie…Ring dips for 12 reps, break, Pike Push Up for 12 reps..break and then repeat? or are they all seperate exercises and no supersets? The #/letters confused me.

I don’t see where it says to add in pulling to legs/core…but that’s fine with me! I was thinking of adding in an extra misc day to get in some hamstring/deadlift work if that is okay with this program? Making it a 4 day program ( Push/Pull/Legs and Core/Misc).

Looking forward to your thoughts!

Giovani Ricardo Dos Reis

Hello, training one arm pull up, front lever and back lever together on the day of pull, It would not be much? I realized that you do not work with many series, I would very much like to know why? Sorry for my english and thanks for your attention.

Three sets is usually enough. You could do up to 5 sets though if you’re feeling like you got more energy in your tank.

Zac Grafton

Hey antranik, long time follower from reddit’s r/bodyweightfitness. I am just transitioning from the RR to this program and just have one question involving the muscle up progressions. Forearm PB Dips and Deep Single Bar Dips are listed as progressions for the Muscle Up on the pulling day but these are both pushing exercises are they not? is this intended?

I just wanted to put the progressions and supplemental exercises for the MU all together in one place.

Bu Budala

Could I do full body with this all in one. Push pull and legs 3times a week. I have strong basic foundation. And do I need to practice L sit and handstand daily? And muscle ups always eluded me. I can do sometimes 4 strict muscle ups in a row. Sometimes none. Just need to know how to structure training.

You could put it all together and do a full body routine if you like, I suppose. You don’t need to do L-sits daily. If handstands are still strength work for you, no need to do those daily either. BUT if you can do freestanding handstand already (so it’s more like skill work for you), then YES you can do it daily.

James R

If I perform this workout, together with diet, would I be able to build muscle and bulk up? Sorry for the dumb question, thx 🙁

Dust

yes you will be able to build muscle and bulk up

Mar S

Hello Antranik! I have doubts about repetitions.
For example, my goal is to do 12 pull ups in each set. I can do 12 eccentric pull ups in each one of them. But if I want to do normal pull ups it ends like this:
1 set : 5 reps
2 set : 4 reps
3 set : 4 reps
Should I do those 5 reps + 7 eccentric pull ups to complete de 12 repetitions?

Ganondorf

Hi Antranik! Thanks for this great routine!
I’m looking to going from the RR into this one, and after reading through several times I haven’t quite understood if each exercise day you end up doing 3 pairs of exercises (after the warm up and skill work) or just 3.
For example in day 1 A says choose 2, then B says choose 2, then C is core. In day 2 in B you end up choosing 3!

My question is if I understood correctly, and if so, should the pairing be done in the same ‘category’ (A/B/C)? Day 1: A1 – one set, A2 one set (repeat 3 times); B1 – one set, B2 oneset (repeat 3 times); etc.

or Across? Day 1: A1 – one set, B1 one set (repeat 3 times)l A2 – one set, B2 one set (repeat 3 times)

Thanks a bunch!

ssadaf sheikh

your article is very interesting and have more amazing points., i hope you like to read it: Six Pack Abs

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